RICE BRAN OIL- a heart-friendly oil
What is Rice bran oil?
Rice bran oil is a type of vegetable oil extracted from the outer brown layer of rice or husk of Rice grains which is an oily layer in between the paddy husk and white Rice. It is very much important to mention here that Rice bran oil is not extracted from Rice paddy husk but it is extracted from outer layer of Rice kernel which is a thin coating removed from the brown rice during the process of milling & polishing process of Rice.
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What is rice kernel or husk of Rice grain?
The husk of a rice grain, also known as rice hull or chaff, is the outer layer that surrounds the rice kernel. It’s a hard, protective covering that is removed during the milling process to produce white rice. The husk itself is not edible for humans but has various uses such as animal feed & Rice bran oil.
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- The approximate weight of Rice bran or outer layer of Rice kerenel are approx. 7-8% of total weight of Rice grain.
- Rice bran contains around 15-20% of Non volatile oil by weight depending upon the quality, variety of the Rice.
- Rice bran oil is considered superior due to its balanced fatty acid profile and presence of minor constituents with proven nutritional benefits such as gamma oryzanol, tocotrienols and tocopherols.
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Characteristic of Rice bran oil:-
Rice bran oil has many distinctive characteristics:
- Mild Flavor: Rice bran oil has a mild & neutral flavor which makes it versatile for both cooking and salad dressings.
- High Smoke Point: It has a high smoke point of around 450°F (232°C), making it suitable for high-temperature cooking methods like frying and stir-frying without breaking down and producing harmful compounds.
- Light Texture: It has a light and non-greasy texture, which makes it popular in Asian cooking and for use in sauces and marinades.
- Long Shelf Life: Due to its stability against oxidation, rice bran oil has a relatively long shelf life compared to other cooking oils.
- Nutritional Profile: Rice bran oil has several advantage over other edible cooking oil because of the presence of unique anti-oxidant called “Oryzanol” (technically gamma-oryzanol), a plant sterol unique to rice that reduces the absorption of cholesterol into the body which is a good source of nutritionally important compounds acts as an antioxidant. It contains beneficial compounds such as antioxidants, vitamin E, and phytosterols, which contribute to its potential health benefits, including heart health and cholesterol management.
- Rice bran oil contain approx. Mono Un-saturated fat (41%), Poly Un-saturated fat (34%) & Saturated fat (22%).
Why Rice bran oil is considered as Health food or Heart Oil?
Rice bran oil is often considered a health food or “heart oil” due to the several beneficial properties. Some of the most important properties are:-
- High in Unsaturated Fats: Rice bran oil contains a high proportion of unsaturated fats, particularly monounsaturated(41%) and polyunsaturated fats(34%), which are known to be heart-healthy. These fats can help reduce bad cholesterol levels (LDL) and increase good cholesterol levels (HDL).
- Rich in Oryzanol: Rice bran oil is rich in Gamma oryzanol, a unique compound found in rice bran oil. This compound help in lowering the cholesterol levels, reduce inflammation, and improve overall heart health.
- Antioxidant Content: Rice bran oil is rich in antioxidants such as vitamin E (tocopherols and tocotrienols) and other phytochemicals, which can help protect cells from oxidative stress and reduce the risk of chronic diseases, including heart disease.
- Balanced Fatty Acid Composition: The oil has a balanced ratio of omega-6 to omega-3 fatty acids, which is important for maintaining a healthy inflammatory response in the body.
- Rice bran oil is naturally trans-fat-free oil. Rice bran oil has mild flavour and neutral in taste. Its oil is very light & quite versatile and can be used for sautéing, grilling, marinades and is great in salad dressings.
Due to the above properties, Rice bran oil is considered as the most favorite cooking medium in Japan and is popularly known as “Heart Oil” in Japan. It has acquired the status of a “Functional Food” or a “Health Food” in Western Countries.
- This oil is also considered to be one of the healthiest cooking oil in Asian countries because of its high smoke point of 232 °C (450 °F) and extreme mild flavor.
Precautions:- When consumed in high amounts, the side effects of rice bran oil might be harmful to health. Rice bran oil contains omega-6-fatty acids that may cause cancer as per the nutritionist & health experts.
Comparison of Smoking point of Refined Rice bran oil with other Refined cooking oil-
- Refined Rice bran Oil:- 256 °C (495 °F)
- Refined safflower oil:-232°C or 450°F
- Refined Peanut oil:-232°C or 450°F
- Refined Corn oil:- 232°C or 450°F
- Refined Sunflower oil:-226°C or 440°F
- Refined Soybean oil:-257°C or 495°F
- Refined Canola oil:- 204°C or 400°F
Processing of Rice bran oil:-
Rice bran is a by-product of rice obtain when brown rice is polished to make white rice. The oil contains in the outer brown layer of rice or Rice husk are in the between 10-26% depending on the variety of rice.
The basic processing technique are as follows:-
- Step-1 Rice Milling: The process starts with milling or dehusking the rice grains to remove the outer husk, leaving behind the rice kernel.
- Step 2 Bran Separation: After milling, the bran layer, which is rich in oil, is separated from the rice kernel. This bran layer is usually very thin and adheres closely to the kernel.
- Step 3 Extraction: There are typically two main methods used to extract oil from rice bran:
- Solvent Extraction: In this method, the rice bran is first treated with a solvent (usually hexane) to dissolve the oil. The solvent-oil mixture is then separated, and the solvent is evaporated to leave behind the rice bran oil.
- Cold Pressing: This method involves pressing the rice bran at a lower temperature without the use of chemical solvents. Cold pressing retains more of the natural nutrients and antioxidants present in the rice bran, but it yields less oil compared to solvent extraction.
- Step 4 Refining (Optional): After extraction, the crude rice bran oil may undergo refining processes such as degumming, neutralization, bleaching, and deodorization to improve its color, flavor, and shelf stability. However, some high-quality rice bran oils may skip or minimize these refining steps to retain more of their natural nutrients.
- Step 5 Packaging: Once refined (if applicable) and processed, the rice bran oil is typically filtered and packaged for distribution and sale.
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Cooking Technique of Rice bran oil:-
Rice bran oil is versatile and well-suited for a variety of cooking due to its high smoke point and mild flavor. Here are some common cooking techniques:
- Used in Frying: Its high smoke point (around 450°F or 232°C) makes rice bran oil ideal for deep frying, pan frying, and stir-frying. It remains stable at high temperatures, reducing the risk of oxidation and the formation of harmful compounds.
- Used in Sautéing: Rice bran oil’s light texture and neutral taste make it a good choice for sautéing vegetables, meat, and seafood. It allows the flavors of the ingredients to shine without overpowering them.
- Used in Baking: Rice bran oil can be used as a substitute for butter or other oils in baking recipes. Its mild flavor won’t interfere with the taste of baked goods, and it can contribute to a moist texture in cakes, muffins, and breads.
- Used in Grilling: Brushing rice bran oil on meats, vegetables, or grill grates can help prevent sticking and enhance browning. Its stability at high temperatures makes it suitable for grilling.
- Used in Roasting: Drizzling or tossing vegetables and meats with rice bran oil before roasting helps to achieve a crispy, golden exterior while keeping the inside tender and juicy.
- Used in Stir-Frying: Common in Asian cuisines, rice bran oil is excellent for stir-frying due to its high smoke point and light consistency. It allows for quick cooking at high temperatures, which is essential for stir-fry dishes.
- As a Salad Dressings: Although less commonly used in Salad dressing but can be used in salad dressings and marinades due to its mild flavor & pairing ability with various herbs, spices, and vinegar etc to create light and healthy dressings.
- For Making Sauces: Rice bran oil can be used as a base for sauces, such as homemade mayonnaise, vinaigrettes, and marinades, providing a smooth and creamy texture.
Current status of Production of Rice bran oil in the world:-
As per the Expert market research, Further Insights & IMARC Data of 2024, the global rice bran oil market is valued at approximately USD 7.94 billion and is expected to grow at a compound annual growth rate (CAGR) of 9.09% from 2023 to 2033. The total market volume reached 1.8 million tons in 2023, with India being the largest producer, followed by China and Japan.
- The Key players in the Indian market who produces Rice bran oil are Adani Wilmar, Modi Naturals, Marico, and King Rice Oil Group & among others.
Production of Rice bran oil in India:-
India is the largest producer of rice bran oil in the world due to extensive cultivation of rice, which provides an abundant supply of rice bran as a byproduct.
- Current production of rice bran oil in India is approx. 1.62 million tones per annum whereas its consumption in our country are nearly one million tones per annum and is rising slowly.
- Several major companies dominate the Indian rice bran oil market, including Adani Wilmar, Modi Naturals, Marico, BCL Industries Limited, and Ricela Health Foods Ltd.
How to consider our cooking oil is whether Good or Bad for us?
Determining whether a cooking oil is good or bad for health involves considering several key factors, including the type of fats it contains, its smoke point, and any additional health benefits or risks. All cooking oil are not equal when we measure their effect on our health.
Here are some guidelines:
- First consider the types of fat content in Oil:-
The oil which have high Monounsaturated( MUFA) & poly unsaturated fats(PUFA) are considered good quality of Oil for cooking because Oils high in monounsaturated fats helps in reducing bad cholesterol levels and are associated with lower risks of heart disease and stroke, Whereas oil which contains high polyunsaturated fats especially omega-3 and omega-6 fatty acids are particularly known for their anti-inflammatory properties.
Trans fat:- These are the worst type of fats and should be avoided as much as possible. They are often found in partially hydrogenated oils and processed foods. Trans fats increase bad cholesterol levels and lower good cholesterol levels, increasing the risk of heart disease and stroke.
As per WHO Recommendation, cooking oil can only be consider good for us, if it has the following fatty acid percentage ratio-
2. Smoke point of Oil:-
Checking the smoke point of oil is one of the very important aspects. As per the experts, Oil which have high smoke points are suitable for frying & grilling, whereas oil with medium smoke point & low smoke point are mainly suitable for sauteing & salad preparations.
- High Smoke Point Oils: Avocado oil, refined olive oil, rice bran oil, and peanut oil are suitable for high-heat cooking.
- Medium Smoke Point Oils: Extra virgin olive oil and sesame oil are better for medium-heat cooking or sautéing.
- Low Smoke Point Oils: Flaxseed oil and unrefined oils are best used for drizzling over salads or adding to dishes after cooking.
3. Must check the Processing and Refinement process:
- Cold-Pressed or Unrefined Oils: Cold pressed oil or unrefined oils are considered as good quality oil. These oils retain more nutrients and beneficial compounds because they are processed at lower temperatures without chemicals. Examples include extra virgin olive oil and cold-pressed coconut oil.
- Refined Oils: These are processed to remove impurities and increase the smoke point, but this can also strip away some beneficial nutrients. Examples include refined vegetable oils and refined olive oil.
4. Partially or fully hydrogenated oil:-
Partially Hydrogenated Oils Contain trans fats and it should be avoided to use wherever possible.
Polyunsaturated fatty acids (PUFA) are healthy lipid molecules which have two or more carbon-carbon double bonds. Oils rich in PUFA are liquid in room temperature, viscosity and melting point temperature increases inversely to double bond. PUFA are of two types omega 3 fatty acids and omega 6 fatty acid. These two are essential fatty acids that the body
Important to Note:-
According to FSSAI, refined oils are totally safe to use as a cooking oil. Globally more than 85% of the oil consumed are mainly refined oil. FSSAI has officially allowed the refining of vegetable oils using permitted food grade materials. During the refining, some of the nutritional components like lecithin are removed (during the de-gumming sas these components create some problems like foam during further refining steps or during cooking the foods.”tep)
- If refined oil is consumed in moderate quantity and with regular exercise it is safe and healthy. Most of the Refined oil are fortified with vitamin A and D which is good for health. Rice bran oil /Soy oil would not have been edible if refining process would not invented.
What is the recommended dietary guidelines on use of fats & oil in our daily life?
As per the ICMR- National institute of Nutrition, Hyderabad, Dietary guidelines for Indians 2024:- The visible fat (Cooking Oil) must be limited to 20gms to 50gms per person per day depending upon the level of energy requirements based on physical activity & physiological status. For example, not more than 20gms- 30gms of visible fat/cooking oil is required for a 2000Kcal diet per day.
- Adult men or Women with a sedentary life style limit daily fat intake to 20gms – 30gms of visible fat respectively.
- Adult men with moderate & heavy physical activity may consume visible fat in the range of 40gms- 50 gms respectively.
- Adult Women with moderate & heavy physical activity may consume visible fat in the range of 30gms- 40 gms respectively.
This means that 30% of the total daily energy intake should come from dietary sources of oils and fats. For example, if we consume 2000 Kcal of energy per day, then 20-30% of 2000 KCal i.e. 600 Kcal (equivalent to 65 g of fat or oil) must come from the source of fats & oil. Hence, it is necessary to take approx 30 g of fats or oils in our daily diet. Although each cooking oil has its own merits and demerits. I always refer consumers to buy packed edible oils as loose oils could be adulterated.
Important brand names of Rice bran oil in India:-
In India, several brands are well-known for their rice bran oil, recognized for their quality and health benefits. Here are some of the leading brands:
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1. Fortune Rice Bran Oil:
- Produced by Adani Wilmar, Fortune is one of the most popular and trusted brands in India. It is known for its high gamma oryzanol content and is widely available across the country.
2. Saffola Gold:
- Manufactured by Marico, Saffola Gold combines rice bran oil with safflower oil. This blend is marketed for its heart health benefits and is a popular choice among health-conscious consumers.
3. Ricela:
- Ricela Health Foods Ltd. is one of the largest producers of rice bran oil in India. The brand Ricela is known for its high-quality rice bran oil and is available in various packaging sizes.
4. Dhara Rice Bran Oil:
- Dhara is a well-established brand under the National Dairy Development Board (NDDB). Dhara Rice Bran Oil is known for its balanced fatty acid profile and health benefits.
5. Emami Healthy & Tasty:
- Emami Group’s Healthy & Tasty Rice Bran Oil is another prominent brand. It is marketed for its high antioxidant content and is popular in many households.
6. Nature Fresh Rice Bran Oil:
- Part of Cargill India, Nature Fresh offers rice bran oil known for its purity and health benefits. It is widely available and trusted by consumers.
7. Patanjali Rice Bran Oil:
- Patanjali Ayurved Ltd. offers rice bran oil that is marketed as a healthy cooking oil option. It is part of the brand’s extensive range of health and wellness products.
8. Engine Brand Rice Bran Oil:
- Produced by Kamani Oil Industries, Engine Brand is known for its quality and affordability, making it a popular choice among Indian consumers.
9. King’s Rice Bran Oil:
- Manufactured by King Rice Oil Group, this brand offers high-quality rice bran oil and is known for its health benefits and balanced nutritional profile.
10. Dr. Bector’s Rice Bran Oil:
- Dr. Bector’s is known for producing premium rice bran oil with high gamma oryzanol content and other health benefits.
These brands are recognized for their commitment to quality and the health benefits of rice bran oil. They are available in supermarkets, online stores, and retail outlets across India, catering to the growing demand for healthier cooking oils.
Content Reference:-
The prime moto while preparing the above content is to educate the students who are pursuing carrier in Hospitality & food trade, Hoteliers, chefs, Hotel Management faculty members, Housewife’s etc. The above content has been compiled after referring various culinary books, Research Papers, Research articles, Food magazines, news papers, top culinary websites, Govt websites, personal interaction with renowned chefs from various hotel brands like The Ashok Group of hotel, ITC, Oberai, Leela, Park Hotels & various IHM Faculties, Nutritionists etc. & many more. Some of the important website referred for the above content are:-
- http://www.fcamin.nic.in/
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- https://www.sciencedirect.com/topics/agricultural-and-biological-sciences/rice-bran-oil
- https://consumeraffairs.nic.in/sites/default/files/file-uploads/ctocpas/RiceBranOIl.pdf
- https://www.healthline.com/nutrition/rice-bran-oil
- https://www.lybrate.com/topic/benefits-of-rice-bran-oil-and-its-side-effects
- https://icar-nrri.in/wp-content/uploads/2018/07/35.-Rice-Bran-Oil-%E2%80%93-A-cooking-medium-with-Health-Benefits_English.pdf
- https://www.nandtengitech.com/blog/rice-bran-oil-production-process/
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